CrossFit – Tue, Nov 29

28
Nov

CrossFit – Tue, Nov 29

Westshore CrossFit – CrossFit

Warm-up

On 9 Min Clock:  (1 Set Each)

:45 row (easy)

:30 hollow hold

:30 plank shoulder taps

:30 PVC pass thru

:45 row (moderate)

:30 hollow rock

:30 push-ups

:30 scap pull-ups

:45 row (hard)

:30 alternating v-ups

:30 ring support hold

:30 kip swings

Mini Round

1 set:

200-m row

5 ring dip / scaled option

5 bar muscle-ups / scaled option

WOD

MetCon (AMRAP – Rounds and Reps)

On a 15:00 clock:

1,700/2,000-m row

In the remaining time:

AMRAP:

10 ring dips

10 bar muscle-ups

INTERMEDIATE

On a 15:00 clock:

1,700/2,000-m row

In the remaining time:

AMRAP:

5 ring dips

5 bar muscle-ups

BEGINNER

On a 15:00 clock:

1,700/2,000-m row

In the remaining time:

AMRAP:

10 jumping / banded ring dips

5 single-arm ring rows/arm

Cool Down

Stretch (Checkmark)

2 sets:

:30 double forearm stretch

:30 lacrosse ball pec mash/side